Check out the first episode of The Weekly Tea, HealthyWay’s women-first talk show for moms. Researched but relatable, the ladies of HealthyWay and their partners in wellness discuss the latest in motherhood.
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Author: HealthyWay Studios
Courtney Tucker, NASM-certified personal trainer and creator of EMPOWER U, an online health and fitness program, tells HealthyWay about fascia release and how it fits into your post-workout recovery routine.
Feeling sore after a tough workout? Fascia could be the underlying cause of your body’s aches and pains. Watch on to find out what fascia is and how to relieve it.
Check out the products in the video!
[link-button href=”http://amzn.to/2EWgBhf”] Foam Roller [/link-button]
[link-button href=”http://amzn.to/2DT7j60″] Muscle Roller Stick [/link-button]
[link-button href=”http://amzn.to/2DlDgD3″] Acupressure Mat & Pillow [/link-button]
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HealthyWay Visits FLOAT STL
Sensory deprivation might sound scary—and tanks can conjure up the stuff of science fiction—but the truth is that sensory deprivation tanks provide the ideal environment for deeply relaxing experiences that benefit the nervous system, heart, lungs, and digestive tract.
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Kettlebell Series: Glutes
Not sure which kettlebell to start with? Choosing the right kettlebell (here’s one we like) depends on both your fitness level and the type of workout movement you’re planning to do.
For accelerated moves, such as swings, active beginners should start with 18 to 26 pounds, whereas those who are intermediate to advanced should start with 26 to 35 pounds.
For slower, more controlled movements, start with 13 to 18 pounds—or 18 to 26 pounds if that’s not enough of a challenge.
For overhead movements, you should be able to complete 8 to 10 controlled reps. Do what feels comfortable for you, but be sure to safely challenge yourself.
The exercises featured in this video are:
For slower, more controlled movements, start with 13 to 18 pounds—or 18 to 26 pounds if that’s not enough of a challenge.
For overhead movements, you should be able to complete 8 to 10 controlled reps. Do what feels comfortable for you, but be sure to safely challenge yourself.
The exercises featured in this video are:
Kneeling Squats
- Place a yoga mat, soft rug, or pillow under your knees for support.
- Kneel on the support.
- Hold kettlebell with both hands at chest level, close to the body.
- Elongate and engage your core, shoulders back.
- Slowly lower your hips down to sit on your heels.
- Squeeze your glutes to extend your hips forward, returning to your kneeling position.
- Repeat 12 times.
Kettlebell Romanian Deadlift
- Begin with feet shoulder-width apart, knees slightly bent, core engaged, and shoulders back.
- Holding kettlebell in both hands with arms fully extended in front of you, hinge at the hips, keeping the kettlebell near the body.
- Bend until you feel a slight stretch in your hamstrings.
- While keeping your core engaged and maintaining a neutral spine, squeeze the glutes and extend the hips to come to a standing position.
- Repeat 12 times.
1 ¼ Squat
- Begin with feet shoulder-width apart, toes pointed slightly outward, holding the kettlebell in both hands held at chest level, close to the body.
- Bend at the knees and hinge at the hips, lowering yourself until your knees are bent at 90 degrees—as if you are sitting back onto your heels.
- Slowly pulse up about a quarter of the way and lower back down, using your glutes to drive the motion, then squeeze your glutes and extend your hips, returning to a standing position.
- Together this results in a 1 ¼ squat that gives extra attention to the glutes.
- Maintain a neutral spine and engaged core throughout the entire range of motion.
- Repeat 12 times.
Single-Leg Romanian Deadlift
- Begin with feet shoulder-width apart, knees slightly bent, core engaged, and shoulders back.
- Hold kettlebell in one hand, with your arm extended down by your side.
- Kick the opposite leg straight back, raising the heel toward the ceiling as you lower the kettlebell toward the ground like a seesaw.
- Swing your back leg forward as you come to a standing position, driving the knee through.
- Keep your back flat and your core engaged throughout the entire range of motion.
- For a modified version, don’t kick the leg as high; simply hover the foot off the ground and use the ground for support and guidance.
- Repeat 12 times on each leg.
Hip Openers
- Begin with feet shoulder-width apart, core engaged, shoulders back, holding the kettlebell in one hand with the arm fully extended down by your side.
- Drive the knee of the opposite leg up and hold.
- Be sure the hip of the standing leg is engaged and held in tightly to ensure you aren’t leaning to one side. This awareness will help you engage the glute muscles responsible for hip abduction.
- From here, rotate the knee of the opposite leg out and back, drawing an imaginary half circle.
- Lower your leg to tap the ground behind you, lift, and rotate the knee forward to its starting position.
- These motions can be referred to as opening and closing the gate.
- For a modified version, point and drag toe in the half-circle motion as opposed to lifting the foot and knee. This way the ground can be used for stability and balance.
- Repeat 12 times on each leg.
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Categories
Kettlebell Series: Core
Not sure which kettlebell to start with? Choosing the right kettlebell (here’s one we like) depends on both your fitness level and the type of workout movement you’re planning to do.
For accelerated moves, such as swings, active beginners should start with 18 to 26 pounds, whereas those who are intermediate to advanced should start with 26 to 35 pounds.
For slower, more controlled movements, start with 13 to 18 pounds—or 18 to 26 pounds if that’s not enough of a challenge.
For overhead movements, you should be able to complete 8 to 10 controlled reps. Do what feels comfortable for you, but be sure to safely challenge yourself.
The exercises featured in this video are:
For accelerated moves, such as swings, active beginners should start with 18 to 26 pounds, whereas those who are intermediate to advanced should start with 26 to 35 pounds.
For slower, more controlled movements, start with 13 to 18 pounds—or 18 to 26 pounds if that’s not enough of a challenge.
For overhead movements, you should be able to complete 8 to 10 controlled reps. Do what feels comfortable for you, but be sure to safely challenge yourself.
The exercises featured in this video are:
Standing Side Crunch
- Stand with feet shoulder-width apart, core engaged, shoulders back, holding the kettlebell in one hand with your arm extended down by your side.
- Slowly bend your torso to the side, lowering the kettlebell.
- Return to a standing position.
- Try to eliminate any unnecessary movement in the lower body.
- Repeat on each side 12 times.
Full Crunch with Kettlebell
- Start on your back, knees bent, feet flat on the floor.
- Hold the kettlebell with both hands, starting with your arms overhead and the kettlebell on the floor.
- Pull the kettlebell overhead, toward the torso, while simultaneously sitting up into a full crunch.
- Slowly lower back down and place the kettlebell back in its starting position.
- Repeat 12 times.
Russian Twist
- Start seated on the floor, knees bent, kettlebell held at chest level.
- Lift feet off the floor and lean back slightly, keeping your core engaged, back supported and flat.
- Twist your torso to one side, allowing kettlebell to tap the ground, then twist to the opposite side and tap.
- Repeat for a total of 12 times on each side (24 reps).
- To modify, allow your heels to remain on the floor.
Single-Leg Bridge
- Start on your back, knees bent, feet flat on the floor.
- Hold the kettlebell in one hand, arm extended directly over chest. Hold here.
- Keep your opposite leg planted, and lift other leg off the floor.
- Use the planted foot to push the hips toward the ceiling, then lower back down.
- Continue this on each side for 12 reps.
- For a modified version, keep both feet planted and simply switch arms after 12 reps.
Inchworm with a Romanian Deadlift
- Start in a standing position, kettlebell on the floor in front of you.
- Bend at the hips with a slight bend in the knees, and place your hands on the floor.
- Walk your hands forward, lowering yourself into a high plank position with your core engaged.
- Keeping your feet planted and legs as straight as possible, walk your hands backward toward your feet.
- With legs straight—aside from a slight bend at the knees, back flat, and core engaged, grab hold of the kettlebell, squeeze your glutes, and stand.
- Slowly hinge at the hips to lower kettlebell back down, placing it on the floor, back in its starting position.
- Repeat 12 times.
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Categories
Kettlebell Series: Cardio
Not sure which kettlebell to start with? Choosing the right kettlebell (here’s one we like) depends on both your fitness level and the type of workout movement you’re planning to do.
For accelerated moves, such as swings, active beginners should start with 18 to 26 pounds, whereas those who are intermediate to advanced should start with 26 to 35 pounds.
For slower, more controlled movements, start with 13 to 18 pounds—or 18 to 26 pounds if that’s not enough of a challenge.
For overhead movements, you should be able to complete 8 to 10 controlled reps. Do what feels comfortable for you, but be sure to safely challenge yourself.
The exercises featured in this video are:
For accelerated moves, such as swings, active beginners should start with 18 to 26 pounds, whereas those who are intermediate to advanced should start with 26 to 35 pounds.
For slower, more controlled movements, start with 13 to 18 pounds—or 18 to 26 pounds if that’s not enough of a challenge.
For overhead movements, you should be able to complete 8 to 10 controlled reps. Do what feels comfortable for you, but be sure to safely challenge yourself.
The exercises featured in this video are:
Squat into a High Plank Burpee
- Begin with your feet shoulder-width apart, toes pointed slightly outward, core engaged, shoulders back, holding the kettlebell in both hands, arms fully extended in front.
- Bend at the knees and hinge at the hips into a squat.
- Place the kettlebell on the floor in front of you and hop your feet backward into a high plank position, core engaged and back flat.
- Quickly hop your feet back forward toward your hands, landing feet shoulder-width apart. Sit into a squat position, core engaged, chest up, shoulders back.
- Grab onto the kettlebell, squeeze your glutes, and stand.
- For a modified version, step your feet forward and backward instead of hopping.
- Repeat continuously for 60 seconds.
Box Shuffle
- Place kettlebell on the ground in front of you.
- Shuffle around the kettlebell as if you’re moving along an imaginary square around the kettlebell.
- Continue in the same direction for 30 seconds, then switch directions and continue for the remaining 30 seconds.
Weighted Squat Jump
- Begin standing with feet shoulder-width apart, toes pointed slightly outward, core engaged, shoulders back, and kettlebell held at chest level close to the body.
- Bend at the knees and hinge at the hips into a squat, then squeeze your glutes and explode up and off the ground.
- Land softly and maintain control of your body as you back down to a squatting position.
- For a modified version, squat then come up onto your toes instead of leaving the ground.
- Continue for 60 seconds.
High Knees with a Twist
- Begin standing with feet shoulder-width apart, core engaged, shoulders back, and kettlebell held at chest level close to the body.
- Drive one knee forward and up while twisting your torso toward the side of the leg that’s in motion.
- Quickly plant your foot and drive the opposite knee forward and up while twisting your torso toward the leg in motion.
- For a modified version, march your knees at a comfortable pace.
- Continue for 60 seconds.
Plank Walk with Mountain Climbers
- Place the kettlebell on the ground in front of you.
- Begin on one side of the kettlebell in a high plank position, back flat, core engaged.
- Walk over or around the kettlebell to the opposite side.
- Once there, hold your plank. Then begin to drive your knees up toward your chest one at a time.
- Count to 5 as you switch from knee to knee. Stop and hold after 5.
- Ensuring that your core is engaged and back remains flat, walk over or around the kettlebell to the opposite side and repeat the mountain climber for another 5 repetitions.
- Continue for 60 seconds.
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Categories
Kettlebell Series: Lower Body
Not sure which kettlebell to start with? Choosing the right kettlebell (here’s one we like) depends on both your fitness level and the type of workout movement you’re planning to do.
For accelerated moves, such as swings, active beginners should start with 18 to 26 pounds, whereas those who are intermediate to advanced should start with 26 to 35 pounds.
For slower, more controlled movements, start with 13 to 18 pounds—or 18 to 26 pounds if that’s not enough of a challenge.
For overhead movements, you should be able to complete 8 to 10 controlled reps. Do what feels comfortable for you, but be sure to safely challenge yourself.
The exercises featured in this video are:
Classic Squat
- With feet shoulder-width apart and toes pointed slightly outward, hold the kettlebell in both hands at chest level close to the body.
- Lean back on the heels, bend at the knees, and hinge at the hips, lowering yourself until your knees are bent 90 degrees.
- Push your knees outward so they remain in line with the toes and squeeze the glutes to return to a standing position.
- Maintain a neutral spine and engaged core throughout the entire range of motion.
- Repeat 12 times.
Narrow-to-Wide Squat Progression
- Begin in a held-squat position, knees bent 90 degrees and feet together.
- Hold the kettlebell in both hands at chest level close to the body.
- Maintaining that held-squat position, step your right foot out to feet shoulder-width apart, then step again so your feet are in a wide sumo stance.
- Still maintaining that held-squat position, begin to step your right foot back into a narrow stance.
- Maintain a neutral spine and engaged core throughout the entire range of motion.
- Repeat 10 times on one side and again 10 times on the other.
Weighted Reverse Lunge
- While holding the kettlebell down by your side in one hand, take a large step back with the opposite foot.
- Allow both the back and the front knee to bend. Be sure that your front knee stays in line with your toes.
- Keep your core engaged and your spine long.
- While placing the majority of your weight on the lead leg, step your back foot forward to return to a standing position.
- Repeat 12 times on one side and again 12 times on the other.
Reverse Cross Lunge
- Hold kettlebell in both hands at chest level close to the body.
- Take a large step back and diagonally to cross behind the lead leg.
- Allow both the back and the front knee to bend.
- Be sure that your front knee stays in line with your toes.
- Keep your core engaged and your spine long.
- While placing most of your weight on the lead leg, step your back foot forward to return to a standing position.
- Repeat 12 times on each side.
In-and-Out Squats
- Begin in a held-squat position, knees bent 90 degrees and feet together.
- Hold kettlebell in both hands at chest level close to the body.
- Jump feet out to shoulder-width apart, and sit back into a 90 degree squat.
- Jump feet together and return to a narrow-stance held squat.
- Maintain a neutral spine and an engaged core.
- For a modified version, step feet together instead of jumping.
- Repeat 12 times.
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Categories
Kettlebell Series: Upper Body
Not sure which kettlebell to start with? Choosing the right kettlebell (here’s one we like) depends on both your fitness level and the type of workout movement you’re planning to do.
For accelerated moves, such as swings, active beginners should start with 18 to 26 pounds, whereas those who are intermediate to advanced should start with 26 to 35 pounds.
For slower, more controlled movements, start with 13 to 18 pounds—or 18 to 26 pounds if that’s not enough of a challenge.
For overhead movements, you should be able to complete 8 to 10 controlled reps. Do what feels comfortable for you, but be sure to safely challenge yourself.
The exercises featured in this video are:
Single-Arm Bicep Curl into a Push Press
- Stand tall with feet shoulder-width apart, shoulders back, and core engaged.
- Holding kettlebell in one hand, elbow pinned tight to your side, curl your hand toward your chest, palm facing in.
- From there, rotate the palm to face outward and press up to fully extend the arm overhead.
- Slowly lower back down, and curl arm down to the beginning position.
- Repeat 12 times on each side.
Standing Chest Press
- Stand tall with feet shoulder-width apart, shoulders back, and core engaged.
- Holding kettlebell with both hands at chest level, extend arms forward.
- Hold for 2 seconds, then pull kettlebell back into your chest.
- Repeat 12 times.
Bent-Over Single-Arm Row
- With feet shoulder-width apart, core engaged, and maintaining a neutral spine, hinge forward at the hips. Hold this position.
- With kettlebell in one hand and arm extended straight down to the floor, simultaneously bend at the elbow and pull shoulder back, pulling the kettlebell up toward the torso.
- Keep shoulder pinned close to the body.
- Slowly release arm back to full extension toward the floor.
- Repeat 12 times on each side.
Single-Arm Press from the Floor
- Lie flat on your back, knees bent, feet flat on the floor.
- Holding the kettlebell in one hand, arm directly out to the side, elbow bent, and palm facing toward the legs, press kettlebell directly upward, fully extending the arm.
- Slowly lower arm back to the floor.
- Repeat 12 times on each side.
Kettlebell Skull Crunchers
- Lie flat on your back, knees bent, and feet flat on the floor.
- Hold the kettlebell in both hands, arms extended upward directly over the chest.
- Move arms slightly over your head, and bend at the elbows to bring kettlebell toward the ground.
- Move arms back over the chest and extend fully at the elbows.
- Repeat 12 times.
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This 7-minute meditation can be used to set an intention for your day or whenever you need a break from your busy routine to center yourself and refocus your energy.
You can learn more about Keri’s coaching and yoga practice here.
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